Monday 11.28.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Reverse Barbell Lunges (3x4-5):
- Warm Ups: 50x 6, 100x 5, 140x 4, 190x 3, 230x 2, 280x 1, 230x 4, 4, 4

Sumo Deadlift (3x2-3):
- 135x9, 225x7, 315x5, 405x3, 495x1, 455x 2, 2, 2

Barbell Shrugs Behind the Back (3x 9-10):
- 355x 9, 9, 9

Jump Rope:
- 1165 singles (13 sets of 60 and 7sets of 55)

Conditioning:
Sprints (flying start):
- 4x 20-yard sprints
- 3x 30-yard sprints
- 2x 40-yard sprints
- 1x 50-yard sprint

Tabata KB Swings @ 70 lbs:
- 12, 13, 12, 12, 12, 12, 12, 12= 97 reps